Thread: G's Log.

SUNDAY

SLEPT: ?pm - ?am

FOOD LOG - Not maintained. No time. Busy all day building deck. And it was C-O-L-D!!! R-e-a-l-l-y C-O-L-D!

kCal: ? dunno.

WATER: Not enough.

BEER: 6-8 I think. Not drunk, but a little buzzed (It helped with the cold!).

NOTES: Tore 40' of fence down, installed approx 200sqr ft of decking. Planned to cut edges straight and rebuild fence, but it got dark too quickly. Once it got dark it got even colder! It was already stupidly cold. TV said minus 30º with windchill after dark! Crazy!

MONDAY - Off work; MLK Day.

SLEPT: I dunno. Up at 10am ready for deck building.

FOOD LOG - Not maintained. Not enough food. Couldn;t bring myself to stop working on deck (Good job too because the light was fading just as I was rebuilding the last section of fence).

kCal: Dunno.

WATER: Not enough.

BEERS: 6pack of Heini, 7-10pm, while tidying up outside.

NOTES: Cut straight-edges on potruding decking boards and rebuilt fence (no small job!). Deck floor now 80-85% complete. Remainder of floor can be installed without removal of any fence sections. Two sections will need to be removed to build stairs, but I can worry about that later. Almost done now anyway. It looks awesome already. It's going to look crazy good completed. Can't wait for Spring. I'm having breakfast outside every day, I swear.

TUESDAY

SLEPT: 11:00am-7:00am (still woke tired - hard weekend)

Meal 1 - 7:40am:10whites,2eggs,2toast+PB,banana,grapefruit.
Meal 2 - 11:00am:3toast+PB,pp,banana (quick'n'easy).
Meal 3 - 1:45pm:Chipotle burrito w/extra meat. 1500cal!?
Meal 4 - 6:00pm: steak 'n' veg.
Meal 5 - 9:00pm: casein shake (only drank ½ - feel bloated)
Meal 6 - Zzz! In bed by 9pm. Reading "Poliquin Principles"

CHIPOTLE!: WTF!? I haven't wanted chipotle for well over a year, but suddenly craving it today. I guess I drained myself not eating enough and working such long hours outside in the cold (deck-building) over the weekend. I resigned to the cravings and packed in an over-sized, (extra meat please) $7.10 burrito for lunch. I didn't feel the need to eat again until leaving work.

kCal: 3,869 (282g protein. Avg 37½g/meal + incomplete)

WATER: 0.85gal. Forgot to take gallon to work, but did OK.

SORE: Nothing. No workouts in 3 days now. Tomorrow.

WORKOUT: None. Rest day. Need to create new workout program for next 6weeks. Too busy all weekend building deck in sub-zero temperatures!

Lazy day. =) Well deserved too!

This morning I told my boss of my deck-building trials and tribulations over freezing weekend. He compared me to the Energizer Bunny and walked off shaking his head muttering something about freezing to death and being crazy. =)

Hey! If it'll make me some cash and get me the hell out of this frozen state, then I'm doing it regardless of the weather!

Wife landed killer GM position w/local fast food chain (no inside restaurant, pickup window only). $s will be great. Should have no debts by this time next year (incl payoff SUV & 2nd mortgage!) and we should be saving towards her skin surgery (following May'05 gastric bypass & resultant 300lb+ weight-loss).

Woo-fucking-hoo!

It's about damned time we got debt free. God knows we've been fighting towards that goal for a decade now. I'm so relieved.

Phone just rang. Apparently big-boss guy at fast-food restaurant now offering $13k less than was agreed at last meeting (which is basically a BIG fucking problem).

Ain't that just the way.

Struggle and struggle and finally something good happens. But only for a fucking second. Then it's taken away before you ever even get it. Dammit!

Slap and fucking tickle. Or tickle and fucking slap. Whatever.

If we could just get a fucking break for a second. Damn this life.

WEDNESDAY

SLEPT: 10:00pm-7:00pm (And still wanted more). Early to bed again tonight.

Meal 1 - 7:30am:10whites,2eggs,2toast+PB,banana,grapefruit.
Meal 2 - 10:30am:3toast+PB,3whites,3eggs,banana
Meal 3 - 1:30pm:1toast+PB,2toast+tuna/mayo,pear
Meal 4 - 6:00pm: (after wk) turkey'n'veg.
Meal 5 - 9:00pm:casein shake w/berries,PB & yogurt.
Meal 6 - Zzz! In bed @ 8:30pm reading Poliquin Principles. Sleeping by 10pm.

TOAST: If you've overdosed on toast, have you "overtoast"?

kCal: 3,172 (244g protein. Avg 36g/meal + incomplete)

WATER: 0.95gal. not too bad.

SORE: Nothing. Last workout on Friday.

WORKOUT: None. I think I might just take the whole week off and start dropping calories for my cut. I planned to do it March-Apr, but maybe I'll spend two weeks dropping calories from 4,500 to 2,500, run for 6weeks, then gradually increase it again to around 3,800 to just maintain for a while. Either way, I want to be eating normally when my Mum comes from UK to Ohio to visit (mid-May) and I don't want any rapid increases or decreases in calories either.

THURSDAY - OFFICIAL CUTTING START DATE!! (Cut day 1 of 56)

SLEPT: 10am-7am (woke at 4, 5, 6 & 7!). Got up, fed up.

Meal 1 - 7:30am:6whites,2eggs,1toast+PB,banana,grapefruit.
Meal 2 - 10:45pm: pp&muesli(oats,dried fruit,nuts,ff milk)
Meal 3 - 2:30pm(PWO):1toast+PB,apple,2banana,1srvg whey.
Meal 4 - 4:30pm:2toast w/tuna & lite mayo,almonds,4fish oil
Meal 5 - 7;00pm:ground turkey & grn veggies.
Meal 6 - 9:30pm:casein & whey shake w/yogurt (no nuts/fruit).

kCal: 2,900!! (237g protein. Avg 30g/meal + incomplete)
Carbs:333g (minimal after 5pm).

Note: Woah! I wasn't planning on dropping calories that damned fast. That's just how it worked out. I restricted my intake a little (I certainly wasn't hungry) and ended up in the 2,000s! Maybe I'll just stick with now. I was going to drop 3,900, 3,800 etc for a couple of weeks. Maybe I'll just drop it down further from here already. God, I hope I manage to keep whatever meat I've packed on my body over the past 10 months. Fingers crossed!

WATER: 0.95gal (good enough - peeing clear all day!)

CUT FORECAST: I'm 194lb now and probably around 15%bf. The gorgeous definition in my abs is long gone. You can see 'em some, but not much (and only if I crunch). Anyway... I digress. If I'm 194 & 15%bf then I 29lb fat & 165lb LBM. If I retained 100% of LBM I would be 8%bf at 180lb. My guess is that I hit the high 170's at around 9%bf and that'd be just fine with me! The long term goal is 200lb & 7-8%bf (so I still have some growing to do!).

SUPS:Adding 10mg ephedra w/breakfast & BCAAs before cardio. Otherwise same (see food log).

SORE: Nothing.


H.I.I.T CARDIO & MINI-WORKOUT:

Eliptical Trainer: 25minutes (HR 160-170 throughout)
- 2mins modest pace then 30sec sprinting (X8 i.e. 20mins)
- 10mins fwd, 5mins bckwrd, 10mins fwd.
- Last 5minutes all at modest pace (exhausted!)

Then...
Rowing: 5minutes @ modest pace (HR 155-165 throughout)

Then...
a) Deadlifts - 225lb x 10 [HR165@end, then 30sec RI]
b) Pullups - BW x 10 [then 60sec RI - puff/pant!!]
c) Hanging Leg Raises X7 - feet to head level (should've been 10 - breathless).

NOTES: Lungs burnt (a little) but not too bad. Planned to do 3X Giant Set of a,b & c (above) but it was too late already. Somehow, leaving my office, walking to gym, getting changed and doing 30minuts of cardio took 50minutes! Only had 5minutes left then had to change and head back. Ah well.

She took the position on their terms. Not ideal, but good enough. We can still do some serious damage to our debts this year. Although forget planning a cruise! Still... musn't grumble (or "muscle crumble" as a friend of mine says).

Life goes on...

FRIDAY (Cut day 2 of 56)

SLEPT: 10pm-7am (slept well too - Melatonin, Valerian Root w/ZMA last night must've helped). Woke pissed off (work issues) but otherwise refreshed. Good day at work.

Meal 1 - 7:30am:7whites,1egg,1toast+PB,banana,grpfruit,sups
Meal 2 - 10:45am: pp&muesli(oats,dried fruit,nuts,ff milk)
Meal 3 - 2:15pm:8whites,banana,apple,1toast+PB,½ozWalnuts
Snack - 4:15pm(before 6pm workout):1toast+PB,apple,pp,fishoil
Meal 4 - 7:30pm(PWO):½pp,6whites,apple,banana,walnuts,sups
Meal 5 - 10:00pm:steak +tomatoe sauce w/mushroom & grn veg
Meal 6 - 12:30pm:casein shake w/½srvng whey,sups. Zzz..

kCal: 2809, (255g protein. Avg 32½g/meal + incomplete)
Carbs:322g

WATER: 1.3gal. good! must've sweat 3pints during cardio!

SORE: Nothing.

LUNCHTIME - Picked up a cool, silver, little iPod Nano for $50 complete with arm strap, case, earphones and USB cable from a local pawn shop today. Loaded 5hours of "Aponaut" rave tracks on there to keep me pumped while running/rowing/cycling/jumping-rope. Speaking of... Also bought jumprope today. Plan to jump rope in my heated garage instead of running the sub-zero streets!

The cut continues... (still praying to "keep the meat!")


H.I.I.T CARDIO (After work):

Treadmill: 25mins, 2.6miles, varying speed (almost every minute) anywhere between 6.5mph jogging & 10mph sprints with occassional 1min rests at 4.5mph (HR:160-175)

Elliptical: 15mins; 10mins fwd, 5mins bckwrd. Speed; 2mins modest pace, 30sec as fast as possible. HR 160-175

Rowing: 4mins modest pace (last 30sec fast). HR 160-170.

Cycling: 4mins. Level 12 (tough!). HR 165-170

Then...

5mins in steam room (ah, bliss!)

Additional Notes: Sucked down 2 x 16oz waters during cardio. Weighed 191.2 on scale after workout (light! water loss) and also had a little bit of a headache. Nice workout though. Felt kind-of cleansed afterwards. Plus, I'm delighted that I still have it in me to run like that. It's been a while since I've done long sessions cardio like this.

Looking good on the cut G. Cardio looks strong. WTF is Aponaut? Chemical brothers and London Elektricity are good for uptempo beats to workout at.

Originally Posted by goob

Looking good on the cut G. Cardio looks strong. WTF is Aponaut?

Aponaut - Hard Acid Trance for the next generation
4 free downloads on there (5hrs total music, free). It's fucking awesome! Aponaut is the DJ.

Originally Posted by goob

Chemical brothers and London Elektricity are good for uptempo beats to workout at.

Thanks for the tip. Any freebie downloads you know of?

SATURDAY

SLEPT: 1:45am-7:15am (up late - wife got off work at 11:30pm. woke early - haircut @ 8:15am. tired!). Took a nap noon-3pm .

WEIGHT: 190lb (Definitely down already!)

Meal 1 - 7:35am:8whites,1egg,1toast+PB,½banana,grapfrt,sup s
Meal 2 - 10:55am:7whites,1egg,½toast+PB,½banana,½apple.
Zzz... - 12-3p (afternoon nap - nice!)
Meal 3 - 3:15pm: pp&muesli(oats,dried fruit,nuts,ff milk)
Meal 4 - 7:15pm(after shopping):steak & asst grn veg
Meal 5 - 10:30pm:casein/whey shake + asst nuts/seeds.
Meal 6 - Zzz...

kCal: 2,293 (202g protein. Avg 29½g/meal + incomplete)
Carbs:218g

WATER: 0.9gal. good enough.

SORE: Nothing.

WORKOUT: None. Garage is a train-wreck (again). Must tidy space for jump-rope. Kept carbs (& kCals) low to maintain deficit in absence of cardio. Lazy day. Relaxing. Nice.

Originally Posted by Big G

Aponaut - Hard Acid Trance for the next generation
4 free downloads on there (5hrs total music, free). It's fucking awesome! Aponaut is the DJ.



Thanks for the tip. Any freebie downloads you know of?

Yeah, trance music is not my thing, but you might like (or have heard)stuff like ..
CJ Bolland - the prophet (really rocks when it gets going)


Carl Cox - Anphetamine


London Elektricity (Drum and Bass)


Roni Size (classic D & B)


I don't know about for free, but if you use stuff like torrents, well, it could be free if you know what I mean.....

This ones good uptempo stuff too
High Contrast: racing Green



Ok, i'm going to stop whoring your journal with music videos now....

PC apparently struggling for bandwidth at the moment. Videos downloading v-e-r-y slowly. I'll try again later. Thanks though. If I like them is there a way to get them on my iPod, d'ya know? I just got an iPod on Friday (figured it'd help with the increased cardio I have planned for 6-8wk cut) and I don't really know much about it yet. Any thoughts?

w/thx,
G.

SUNDAY

SLEPT: 12:00am-8:30am

Meal 1 - 8:45am:8whites,1egg,1toast+PB,½banana,grapfrt,sup s
Meal 2 - 11:45am8whites,1egg,1toast+PB,apple.
Meal 3 - Beer!
Meal 4 - Beer!
Meal 5 - Beer! wtf!?
Meal 6 - 8:30pm:toast+PB,nuts

kCal: 3,500ish, mostly beer. Disaster!

BEER: Couldn't get motivated to go outside in the cold to work on the deck. Decided a couple of cold beers might help (Sunday afternoon treat). 11 Miller Lite later, the deck was looking great, but I'd officially fallen off the cut wagon! Woops!

MONDAY

SLEPT: Like a log! Up at 7:00am, made breakfast, called boss, got OK for day off (what a nice boss), ate breakfast, crawled back into bed (ah, bliss) and slept until 11:30am. Lovely.

Meal 1 - 7:20am:7whites,1egg,1toast+PB,½banana,grapefruit
Zzz... - 7:30am-11:30am
Meal 2 - 11:50am:7whites,1egg,1toast+PB,apple
Meal 3 - 3:30pm:2toast+tuna/mayo,pear,walnuts
Meal 4 - 6:30pm:2toast+trout/mayo,apple
Meal 5 - 9:45pm:flank steak,brocli,cauliflwr,cabbage,toms
Meal 6 - 11:15pm:casein & whey shake w/berries.

kCal: 2,637 (260g protein. Avg 34g/meal + incomplete)
Carbs:251g

NOTE: Updated food log at end of day. Actually thought I'd eaten less than 2,600cal, but apparently not! Ah, well... 2,600 is still OK.

WATER: 0.8gal. not too bad.

BEERS: None! When you fall off the wagon the thing to do is get right back on it!

DECK: Surface completely finished today. Looking really good!

TUESDAY - Back to work (Cut day 6 of 56).

SLEPT: 1:30am-7:00am (not enough, but woke feeling OK).

Meal 1 - 7:20am:8whites,1egg,1toast+PB,¼banana,grapefruit
Meal 2 - 10:50am: pp&muesli(oats,nuts,dried fruit,ff milk)
Meal 3 - 2:10pm:5oz chicken,½cup brwn rice,½cup canned toms
Meal 4 - 4:00pm(hungry already!):¼oz Walnuts, 1srvng pp
Meal 5 - 6:15pm:5ozBeef,cabbage,cauliflower,grn beans,toms
Meal 6 - 8:15pm:2½ozBeef,cabbage,grn beans (small meal)
Meal 7 - 10:15pm:casein shake w/whey,cranberries,strwbrries

kCal: 2,532 (270g protein. Avg 32¼g/meal + incomplete)
Carbs:220g

WATER: 1.1gal - good. sweat like a pig during cardio!

NOTE: 7 meals. Little meals not lasting long. Getting hungry 2hours after eating. Still, 2,500 cal + 30mins cardio = Not too shabby!

SORE: Nothing. No weight lifting in too long. Still haven't put concrete workout plans together for 6-8wk cut. Plan to do that tonight.


CARDIO:

Treadmill: 20 mins, 2.05miles. Varied between 6mph & 10mph w/occassinal "rests" at 4.5mph if breathless. HR 155-175bpm throughout.

Rowing: 10mins (not sure how many yards), HR 155-160bpm.

NOTES: Wasn't really in the mood for running today, but some crazy Aponaut techno got me through. Love my new iPod.

THE CUT, 2008.

Goal:Reach 7-8%bf, i.e. 10-12lb fat loss while maintaining existing muscle mass.

Calories:2,000-2,500 throughout all 7 weeks. 2-3 possible refeeds along the way.

Program Overview / Summary
2 x 45-50min weight-lifting sessions
4 x 30-45min HIIT cardio sessions

Notes Re: Weight-Training
Letters (A1,A2 etc) indicate supersets.
Timing will be "I go, you go"
Rest intervals will be 45sec throughout
Reps will be periodized 6-12
Lift/Lower tempo will vary to keep Time Under Tension at 45sec/set.
HR hopefully 145-165 throughout (until warmdown).

Notes Re: HIIT Cardio
Treadmill pace will be altered (minute-by-minute) from 6mph to 10mph with occassional "rests" via 4.5mph walks.
Elliptical direction will be altered every 5-10 minutes, plus speed will be 2mins @ modest pace & 30srec as fast as possible.
HR should be 160-175 throughout (excl. rowing which will probably all be at modest pace with HR @ 155minimum. - going as fast as possible makes me ill!)


Weight-Training Detail

Monday (Lunchtime)
Warmup:
Treadmill - 5mins; 4.5mph, 6.5mph, 7.5mph, 8.5mph & 4.5mph.

A1.Standing Military Press
A2.Sternum Pulls (+negatives)

B1.Good Mornings
B2.Split Squats

C.Weighted Bar Hangs

Warm-down:
D.Cuban Press (external rotators)

E1.Abs - Knee Raises
E2.Abs - Vacuum (laying down)

Stretching:
Hamstrings & Abdomen (back arch).


Friday (Lunchtime)
Warmup:
Elliptical - 5mins; 2½mins forward, 2½mins backward (plus, 2mins modest pace & 30sec as fast as possible, throughout)

A1.BB Bench Press
A2.BO BB Rows

B1.Sumo Deadlifts
B2.OH BB Squats

C.Weighted Bar Hangs

Warm-down:
D.Cuban Press (external rotators)

E1.Abs - Unassisted crunches
E2.Abs - Vacuum (laying down)

Stretching:
Hamstrings & Abdomen (back arch).


HIIT Cardio Detail See notes above re:timing, speed etc...

Monday (After Work)
Treadmill: 20 minutes (2._ miles)
Rowing: 10mins

Tuesday (Lunchtime)
Treadmill - 6mins; 4.5mph, 6mph, 7mph, 8mph, 9mph & 4.5mph.
Then...
HIIT Circuit Training: 2circuits!!
- Elliptical:
- Rowing:
- Cycling:
- Stair-Climber:
Notes:2mins each exercise (1½min modest pace, ½min as fast as possible. 30sec rest between each exercise)

Wednesday (Lunchtime)
10mins each of:
Treadmill: 6-10mph +4½mph "rests"
Elliptical: fwd & bckwrd, fast & slow.
Rowing: modest pace. HR 160+

Friday (After Work)
Treadmill: 5mins (approx ½mile)
Elliptical: 30mins (10fwd, 5bckwrd; X2)
Rowing: 5min

Forgot to add:

Weekends: Jumprope.

I've never used a speedrope before. I bought one a few days ago and plan to practice for as long as possible on the weekends. If it goes well I'll incorporate it into my mid-week cardio sessions too.

Oh! And some calf-work too. Probably with Friday's lunchtime workout. Nothing fancy. Just some general maintenance stuff, that's all.

CORRECTION

Switch the Wednesday (Lunchtime) cardio for Thursday (Lunchtime) Cardio. That'll leave Wednesday as a rest day (for nervous system).

WEDNESDAY (Cut day 7 of 56, i.e. 7weeks to go).

SLEPT:11:30pm-7:00am (up late designing cutting workout)

WEIGHT:188.6lb Definitely down! Haven't been in 180s for quite a while (Note 179lb should be approx 8% bf).

Meal 1 - 7:40am:5whites,1egg,1toast+PB,½banana,grpfrt,sups
Meal 2 - 10:45am pp & muesli(oats,dried fruit,nuts,ff milk)
Meal 3 - 1:45pm: (PWO) ½cup rice,4½oz chicken,½cup toms.
Meal 4 - 3:45pm(hungry!):4¼ozChicken,1pc bread,½banana,sups
Meal 5 - 6:15pm:4½ozBeef,cabbage,cauliflower,grn beans,toms
Meal 6 - 8:30pm:8egg whites, musatrd
Meal 7 - 10:45pm:casein shake w/½srvng whey,berries.

kCal: 2,350 (265g protein. Avg 31¾g/meal + incomplete)
Carbs:205g

WATER: 1.2gal.

SORE: Nothing. No weights in ten days now! Weight-lifting resumes today.


WORKOUT (Lunchtime) - Note: Letters = s/sets (e.g. A1,A2).

SUPS: Ephedrine, Synephrine(sp?), Caffeine + Animal Pump! (i.e. Speedy!/Buzzy! Even afterwards).

Timing: I go, you go.
Time Under Tension: 45sec (all sets).

Memo: This workout will normally be on Monday (per notes above). I'm doing it today a) because it's been too long since lifting weights and b)I wanted to test it out and make sure it'd work.

Warmup:
Treadmill - 5mins; 4.5mph, 6.5mph, 7.5mph, 8.5mph & 4.5mph.

A1.Standing Military Press (S/set w/A2)
115lb:45sec (7-8reps) X3 [HR 165]
95lb::45sec (7-8reps) [HR 165]
75lb::45sec (7-8reps) [HR 165]
Note: Did two sets of 115lb before remembering that I planned to superset A1 & A2. Continued to do three more sets s/set (as planned) w/A2 (below).

A2.WG Pullups (S/set w/A1)
BW: 45sec (7reps) [HR 165]
BW: 45sec (6reps + 1negative) [HR 165]
BW: 45sec (5reps + 2negatives) [HR 165]

B1.Split Squats (S/set w/B2)
95lb:20reps/approx45sec. [HR 172]
105lb:20reps/approx45sec. [HR 172]
105lb:20reps/approx45sec. [HR 172]

B2.Good Mornings (1st time ever!)
95lb:15reps/approx45sec. [HR 152]
105lb:15reps/approx45sec. [HR 155]
105lb:15reps/approx45sec. [HR 155]

C.Bar Hangs
BW: 65sec (1set only - running short on time).

Warm-down:
D.Cuban Press (external rotators)
15lb:1x20
18lb:1x10
Note: Hmm... Wierd.

E1.Abs - Knee Raises (S/set w/E2)
1x20
1x10

E2.Abs - Vacuum, laying down (S/set w/E1)
Vacuum for 10sec, rest for 10 sec (i.e. 3reps = 1min)
2sets of 1min ea.

Stretching:
Hamstrings - Only for a minute. Out of time.

NOTES: Workout took too long. Got back to office late from lunch. Needs trimmed down a little bit. Also, weights weren't heavy but there was a lot of time under tension. Hopefully it'll be enough to maintain muscle mass during this 8wk cut (7weeks to go!).

HEART RATE (HR): Up in the 150-170 range through most of the workout. Dropped to 135lb while partner was doing Split Squats (see "next time" notes below). Would like to keep it at 150minimum ideally. Still, it worked out well.

PARTNER: Was feeling like puking towards end of workout (and also complained of Hamstring pain). He also couldn't get full extension on Good Mornings whereas I felt as if I could've done a LOT more (weight, I mean, not reps). May need to use separate squat racks next time, or just change the weight every set. We'll see.

NEXT TIME:
1) Don't do last minute on treadmill (i.e. 4.5mph walk) because HR goes down unnecessarily.
2) S/set A1 & A2 right from the start. I forgot this time and did 2 (or 3?) sets of A1 before S/setting w/A2.
3) Drop split-squat reps to 16 (8ea) and up the weight (use increased weight for Good Mornings too).
4)Try empty (45lb) barbell for Cuban Presses (external rotators). 15lb & 18lb bars definitely caused some pain (lactic) but I'm not sure of it was right or not. Kind-of wierd. Try again on Friday.

Otherwise OK. Breathless workout (as planned). Felt like cardio! Perfect!

FRIDAY

SLEPT: 1:15am-7:15am (Not enough. Up late reading Grip Master's Handbook & dreaming of crushing pop-cans & potatoes with my bare hands!)

Meal 1 - 7:45am:12whites,1toast+PB,banana,grapefruit,sups
Meal 2 - 10:25am(quick!b4 mtg):1toast+PB,½banana,1½srvng pp
Meal 3 - 1:45pm(PWO):½cupBrwnRice,½cupToms,4ozChicken
Meal 4 - 3:45pm(hungry):1toast,3ozChicken,ff Mayo,½banana
Meal 5 - 6:30pm:3ozBeef,2cupsGrnBeans,½cupToms,¼ozWalnuts
Meal 6 - 9:00pm:6whites,2eggs,¼apple,4fish oil
Meal 7 - 11:00pm:4ozBeef 1can grn beans (out of fresh veg)
Snack - 11:40pm:Banana (couldn't help it - carb starved!)

kCal: 2,650 (273g protein. Avg 33g/meal + incomplete)
Carbs:239g

WATER: 1.1gal.

SORE: Hamstrings, but not bad.

KNESS: Troubling me. Been achey for a while now. Maybe from increased running? Bad form? Will read up on exercise form to be sure.


WORKOUT (lunchtime): Horizontal/Legs2

Warmup:
Elliptical - 4mins; 1min forward, 1min backward X2
HR 160ish

Dynamic Stretching:
20+ reps of straight-leg high kicks (while walking back from elliptical machine with people looking at me wierd) w/one hand on a handrail.

A1.BB Bench Press (RI: I go, you go. approx 30sec)
(1rep actually=1¼ reps, i.e.down,25%up,back down,100%up)
(Timing:4-0-2-0-2-0-X. Tough! Was amazed at how few reps))
175lb:1x3
155lb:1x3
135lb:1x3
Note: NOT S/set w/A2. I forgot!

A2.BO BB Rows
(1rep actually=1¼ reps, i.e.up,25%down,back up,100%down)
175lb:1x3
155lb:1x4
135lb:1x4

B1.Sumo Deadlifts (S/set w/B2)
225lb:1x10
235lb:2x10

B2.OH BB Squats
Bar:1x10
95lb:2x5 (wobbly!)
Note: See "To OH BB Squat or not" comment below.

C.Bar Hangs
BW: 1x70sec PR
Note: Would've done more. Short on time.

Warm-down:
D.Cuban Press (external rotators)
45lb BB. 3sets, didn't count reps (felt it though!)

E1.Abs - Unassisted crunches (S/set w/E2)
1x20
1x10
1x7

E2.Abs - Vacuum, laying down. (S/set w/E1)
15sec hold, 10 sec rest. 3x1 minutes

Stretching:
Hamstrings (a little. short on time)


CARDIO (after work):
Cancelled. Someone's position was "eliminated" at work and they were let go. To say good bye there was a small party in a local restaurant/bar. I sat sipping water as everyone got tanked until I finally got hungry. I didn't want to eat then run immediately afterwards, so I went home and started reading The Insider's Tell-All Handbook on Weight-Training Technique by Stuart McRobert instead (recently got emailed eBook version - printed it today).

NOTE: To OH BB Squat or not!?
While doing these I was approached and told to never do them becuase they are dangerous. I posted a thread about it. See more here. OH Squats = Lumbar problems. Never do them, ever!!! REALLY!?

SATURDAY

SLEPT: 11pm-4:00am then 5am-9am.

Meal 1 - 4:30am(woke hungry):7whites,1egg,1toast+PB,banana
Zzz!! - 5:00am-9:00am
Meal 2 - 9:30am:7whites,1egg,banana,1toast+PB,grapefruit.
Meal 3 - 1:30pm:2toast+PB,2srvngs whey
Meal 4 - 5:00pm:2 x McD's grilled chicken breasts
Meal 5 - Beer!
Meal 6 - 10:00pm:beef,bean sprouts,waterchestnuts(chinese)

kCal: 2,806 (217g protein. Avg 34g/meal + incomplete)
Carbs:234b

BEER: 6 Stella Artois. The end of a long hellish day!

WATER: 0.35gal. Sucky day.

SORE: Chest, a little.

WORKOUT: None.

NOTES: Woke to phonecall from debt collector trying to collect on credit card that wife had opened behind my back and had 2months of payments past due. Hellacious fight ensued.

ACCOMPLISHED: Nothing! Sucky day.

SUNDAY

SLEPT: 1:00am-9:30am

WEIGHT:184.0lb Ha!!! Waaaay down, already!!!

Meal 1 - 10:15am:12whites,1toast+PB,grapefruit,banana
Meal 2 - 2:00pm:applebees! shrimp salad, steak & veg.
Meal 3 - 5:00pm-8:00pm:few cold beers + fire on deck. nice.
Meal 4 - 9:00pm:4ozPork loin,spinach.cabbage,stuffed pepper
Snack - 10:00pm:small pear.
Meal 5 - Zzz!
Meal 6 - Excl. beers, diet was OK, but not much food!

kCal: Dunno. 2,500ish? Could be F'd to type food into log.

WATER: 0.35gal. crap.

BEERS: 4. After buying and unloading balance of wood for deck. Small glass of whisky too. Nothing too bad though.

SORE: Chest, a little.

WORKOUT: None.

NOTES: Shopping at Home Depot & Lowes for remainder of treated lumber for deck handrails/stairs. Took all day just to get the supplies. Dark by 5:30pm

ACCOMPLISHED: Nothing!Today still fucked up following yesterday's miserable ordeal w/wife and past due credit cards. We're talking though. I don't think she'll pull some shit like that again!

Nice workout there! How is your bench press plan working out (e.g., 25% up, then down again, and 100% back up)? Sounds interesting.

Ive thought about doing OH squats for awhile. Looks really intense!

Are you on a cut? Diet looks decent overall, but not a ton of calories/protein. I like how you are logging your sleep patterns. I have sporadic insomnia myself, so maybe Ill start keeping track as well.

Originally Posted by 33sun33

Nice workout there! How is your bench press plan working out (e.g., 25% up, then down again, and 100% back up)? Sounds interesting.

Ive thought about doing OH squats for awhile. Looks really intense!

Are you on a cut? Diet looks decent overall, but not a ton of calories/protein. I like how you are logging your sleep patterns. I have sporadic insomnia myself, so maybe Ill start keeping track as well.

1¼s for chest are working out really well. I was sore after the last workout (which I know doesn't necessarily mean hypertrophy, but still...)

Yeah. I'm doing the OH Squats really as a stretching exercise. In a book I read recently (I forget which one) it had some tests. One of them was to hold a broom handle above your head and then squat. If you could keep the broom handle right over your head throughout the movement you were fine. If not, you needed work. I needed work. I figured the best way to imp[rove would be to practice that very movement. Adding some weight makes it interesting (and also hit my shoulders pretty good - I love compound movements!).

Definitely cutting at the moment. I am (or was) 33lb heavier than March'07 (when I started bulking up). Most of it (or at least ½) is meat, but my body fat went from about 8 to about 15. Since starting this little cut (3weeks ago?) I'm already down 10lb. If I was 194lb & 15%bf (like I thought) then I would be 8% at 179lb. However, I'm 184lb now and I think I'm still about 12%, so that'd make me 8% bf at 176lb instead. However it works out, I want my crazy muscle striations back for Spring.